For better sleep, many of us turn to sleep-tracking apps, therapeutic techniques or medications and supplements like sleeping pills or melatonin. But sometimes the solution comes down to nothing more than optimizing a sleep environment that helps you fall asleep faster and stay asleep longer. Such an environment typically includes a cool, quiet bedroom, blackout curtains and a sound machine to mask disruptive noise. Yet one of the most overlooked elements of that environment is something far more basic: clean, comfortable bedding.
Beyond improving sleep quality, fresh bedding can also influence overall health. “Routine washing removes common bedding irritants that accumulate such as dust mites, sweat, skin oils, pet dander, pollen and even bedbugs and fungi, which keeps your sleep environment healthy and helps your sleep be more restorative and less interrupted,” says Dr. Raj Dasgupta, a pulmonary and sleep specialist at Huntington Memorial Hospital in California.
Here’s what other benefits clean bedding can bring, plus how often bedding should be washed and how to do so more effectively.
We all know sleep is crucial for overall health. But how often should you wash your bedding?
Do you sleep better with clean bedding?
The quality of your bedding can influence sleep in several subtle but important ways. One of the most immediate is comfort as sheets that are soft, breathable and clean help regulate body temperature throughout the night. This matters because “our bodies naturally drop in core temperature at night, so a cooler room and breathable bedding support that biological process,” says Dr. Wendy Troxel, a senior behavioral sleep scientist at the RAND Corporation. Conversely, bedding that traps heat or moisture may cause overheating or chills, making it harder to remain in deeper stages of sleep.
Dirty bedding can also introduce allergens and irritants “that disrupt sleep,” Troxel says, either by interfering with breathing or causing itchy skin. That’s because, over time, sheets and pillowcases accumulate dust mites, pet dander, pollen, skin oils and microscopic debris − irritants that can inflame airways and sinuses and make breathing less comfortable and sleep less restorative.
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Even the texture of bedding can influence sleep continuity. “Scratchy, stiff or allergen-filled sheets can cause micro-awakenings that fragment sleep without fully waking you,” Dasgupta says. And while you may not remember these awakenings, they still reduce the amount of time spent in deeper, restorative sleep stages.
There’s also a psychological benefit. “Clean sheets help signal to your brain that it’s time to relax, which improves how quickly and deeply you fall asleep,” Dasgupta says. Indeed, research on sleep hygiene consistently shows that environments associated with comfort help people fall asleep more quickly and stay asleep longer.
How often should bedding be washed?
Troxel recommends washing most bedding on a regular schedule to prevent the buildup of sweat, oils, allergens and microorganisms, though the exact frequency differs depending on the type of bedding and sleeping habits.
Sheets and pillowcases “should typically be washed every one to two weeks to remove sweat, oils, skin cells and bacteria,” Dasgupta says. That’s because these substances accumulate quickly in bedding and create an ideal environment for dust mites and other irritants.
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Blankets, comforters and duvet covers usually require less frequent washing because they do not come into direct contact with skin as often. “Usually once every one to three months suffices,” Dasgupta says. That said, households with pets, allergies or frequent nighttime sweating may benefit from washing such bedding more often.
Pillows also require occasional cleaning. While pillowcases are washed weekly or every other week, the pillows themselves can be cleaned less frequently but still need to be periodically. They should be “washed every 3 to 6 months if machine-washable or replaced every 1 to 2 years,” Dasgupta says. That’s because, even with pillowcases protecting them, pillows can accumulate dust mites, oils and moisture over time.
How to wash bedding? Can you wash pillows in the washing machine?
Along with proper frequency, proper washing techniques help remove allergens and bacteria without damaging fabrics. In most cases, it’s best to “use hot water of at least 130°F (54°C) for sheets and pillowcases to kill dust mites and bacteria,” Dasgupta says, though duvet covers can often be washed in warm water. And most bedding can be washed with standard laundry detergent and in standard washing machines, but it’s still important to check care labels, as delicate fabrics or specialty linens may require cooler temperatures or gentler cleaning agents or washing cycles.
Drying bedding thoroughly is also important. “Fully dry bedding in a hot dryer or in sunlight,” advises Dasgupta, “because moisture trapped in fabrics can promote the growth of mold and mildew.”
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Many pillows can also be washed in a washing machine, especially synthetic or polyester-filled varieties. And washing two pillows at a time can help balance the machine and allow them to clean more evenly. Troxel recommends using warm water and a gentle cycle, then drying them thoroughly on low heat. Doing so with a few clean dryer balls or tennis balls can help restore fluffiness. Memory foam pillows, however, typically cannot be machine washed and instead require spot cleaning and airing, Dasgupta says.
And he advises against using fabric softeners on moisture-wicking fabrics such as bamboo, microfiber, or athletic-style cooling sheets, as such products “can impact how materials absorb sweat.”
Ultimately, while keeping bedding clean may feel like an unwanted chore, it can meaningfully support both sleep quality and overall health. “When your bedroom and bedding is tidy and well cared for,” Troxel says, “it signals safety and relaxation to the brain.”
This article originally appeared on USA TODAY: How often should bedding be washed?
